Push/Pull/Legs (6-Day)

Eight-week intermediate Push/Pull/Legs program — possibly the most popular hypertrophy split in modern bodybuilding. Six training days per week (Mon-Sat, Sun rest) running PPL twice. Each muscle group is hit twice per week, with the second session optionally varying exercise selection or rep ranges to provide stimulus variation.

Push days hit chest, shoulders, triceps. Pull days hit back, biceps, rear delts. Leg days hit quads, hamstrings, glutes. Each session uses one heavy compound (4-5 sets, 5-8 reps), 2-3 secondary compounds (3-4 sets, 8-12 reps), and 2-3 isolation exercises (3 sets, 10-15 reps).

Two 4-week phases. Phase 1 (wks 1-4) builds at moderate intensity. Phase 2 (wks 5-8) progressively raises load on compounds while maintaining volume. Best for intermediate bodybuilders with at least 12 months of consistent training who can recover from 6 weekly sessions and want a balanced full-body hypertrophy stimulus.